9/26/15

Warmup - Do 2 rounds of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Pushup - 15 reps (not hand release)

#1  BB Floor Press
      1 set x 9 reps
      1 set x 6 reps
      4 sets x 3 reps

      Start with 55% of your bench press 1RM, and then add weight by feel.

#2  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - Cable Row - 15 reps, then DB Incline Bench Press - 15 reps
      At 2:00 - American Kettlebell Swing 20 reps, Hand Release Pushup - 20 reps

      Round 2 starts at 4:00
      Round 3 starts at 8:00